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-   -   The Shed 'O Pain (https://board.crossfit.com/showthread.php?t=55793)

Tim Babcock 06-15-2023 08:35 AM

Re: The Shed 'O Pain
 
Wednesday, June 14, 2023
Climbed at Shaker Rocks with Kent and Justin.
Later at home I walked the New London to Greenwich Rails to Trails. 7.5 miles. Hips, knees, and back were a little achy by the end but not too bad. It took a little over 2 hours. Pleasant walk. Lisa picked me up in Greenwich.
Ice Barrel 1 minute 59?

Thursday, 6/15/23
WARM UPS
Neck Stretches
Heel Sit Neck Nods + Turns: 8/4ea
Hip Internal Rotation Twists 10 each side
Monster Walks
Thoracic Spine Extension with Foam Roller
Banded Ankle MOB
Spiderman Lunge: 4ea
Toe Touch Squat to Stand: 8

5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 30, 40#
Neutral Grip Pull ups x 5 reps 0, 10, 20#
KB Arm Bars 5 reps each side 35, 44, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 Pronators
3 rounds

8 sets of:
Double KB Front Squat x 3 reps 35s
30 seconds
KB Press x 3 reps 35s
30 seconds
TRX Rows x 3 reps 45#
30 seconds

Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk)
Rogue Echo Bike x 10 calories
5 rounds
14:33

2 sets of 15 Reverse Hypers 120#
Couch Stretch
Frog stretch
Ice Barrel 2 minutes 50?

Tim Babcock 06-20-2023 08:31 AM

Re: The Shed 'O Pain
 
Saturday June 17, 2023
Bouldered at Rock Mill with Jeff, Kent, and Randy. New purples and blues. Tried the oranges and one new white. Finished by doing all the purples.

Sunday, June 18, 2023
WARM UPS
Neck Stretches
Heel Sit Neck Nods + Turns: 8/4ea
Hip Internal Rotation Twists 10 each side
Monster Walks
Thoracic Spine Extension with Foam Roller
Banded Ankle MOB
Spiderman Lunge: 4ea
Toe Touch Squat to Stand: 8

5 Goblet Squat/5 Bulgarian Goat Bag Swings 35, 44, 53#
Neutral Grip Pull ups x 5 reps 0, 10, 20#
KB Arm Bars 35, 44, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 Pronators
3 rounds

3 sets of:
16 alternating skater squats -20, -10, 0#
60 seconds
BOSU Ball KB Bench Press x 8 reps 53s
60 seconds
Neutral Grip Pull ups x 8 reps

Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk)
Rogue Echo Bike x 10 calories
5 rounds
14:30

2 sets of 15 Reverse Hypers 120#
Couch Stretch
1 ring muscle ups
Frog stretch
Ice Barrel 55? 5 minutes

Monday, June 19, 2023
Zone 2 IC4 Bike Workout 45 minutes
Ice Barrel 3 minutes 53 degrees
1.25 mile walk in the evening with Lisa

Tuesday, June 20, 2023
WARM UPS
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 8/4ea
Hip Internal Rotation Twists 10 each side
Monster Walks
Thoracic Spine Extension with Foam Roller
Banded Ankle MOB
Spiderman Lunge: 4ea
Toe Touch Squat to Stand: 8

Turkish Get Ups
3, 2, 1 each arm @ 35, 53, @ 70#

30 Minute EMOM
15 KB Swings 53#
15 push ups
5 Goblet Squats 60#
2 rope ascents 15?
30 single unders
6 ab wheel roll outs
5 rounds

Couch Stretch
Frog stretch
2 sets of 15 Reverse Hypers 120#
1 ring muscle up
Ice barrel 5 minutes 55 degrees

Tim Babcock 06-22-2023 04:48 PM

Re: The Shed 'O Pain
 
Wednesday, June 21, 2023
Climbed at Rock Mill with Kent. Two new purples and one new blue. I enjoyed the blue problem. Hard but doable.
Afterwards Kent and I did an hour bike ride on a bike trail in Akron. I rode his $7,000 bike. ;)

Thursday, 6/22/23
WARM UPS
Neck Stretches
Heel Sit Neck Nods + Turns: 8/4ea
Hip Internal Rotation Twists 10 each side
Monster Walks
Thoracic Spine Extension with Foam Roller
Banded Ankle MOB
Spiderman Lunge: 4ea
Toe Touch Squat to Stand: 8

5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 30, 40#
Neutral Grip Pull ups x 5 reps 0, 10, 20#
KB Wind Mills 5 reps each side 35#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 Pronators
3 rounds

5 sets of:
Bulgarian Split Squat x 5 reps each leg 35# KB
60 seconds
Banded one arm KB Press 35# 5 reps each side
60 seconds
TRX Row x 5 reps +25# plate
60 seconds

Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk)
Rogue Echo Bike x 10 calories
5 rounds
13:58

2 sets of 15 Reverse Hypers 120#
Couch Stretch
Frog stretch
Ice Barrel 3 minutes 54?

1.25 mile walk later in the evening

Tim Babcock 06-25-2023 08:17 AM

Re: The Shed 'O Pain
 
Friday, June 23, 2023
WARM UPS
Shoulder Big Three
Neck Stretches
Heel Sit Neck Nods + Turns: 8/4ea
Hip Internal Rotation Twists 10 each side
Monster Walks
Thoracic Spine Extension with Foam Roller
Banded Ankle MOB
Spiderman Lunge: 4ea
Toe Touch Squat to Stand: 8

Zone 2 IC4 Bike Workout 45 minutes

Ice Barrel 3 minutes 54 degrees

Saturday, June 24, 2023
Bouldered at Rock Mill with Jeff, Randy, and Justin. New purple and one new blue.

Sunday, June 25, 2023
WARM UPS
Lock 3 Shoulder Routine
Heel Sit Neck Nods + Turns: 8/4ea
Hip Internal Rotation Twists 10 each side
Monster Walks
Thoracic Spine Extension with Foam Roller
Banded Ankle MOB
Spiderman Lunge: 4ea
Toe Touch Squat to Stand: 8

5 Goblet Squat/5 Bulgarian Goat Bag Swings 35, 44, 53#
Neutral Grip Pull ups x 5 reps 0, 10, 20#
Kneeling Windmills x 5 reps each side 35#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 Pronators
3 rounds

3 sets of:
Back Squats x 8 reps 95#
60 seconds
BOSU Ball KB Bench Press x 8 reps 53s
60 seconds
Pronated/Supinated Pull Ups x 4 each

Rogue Echo Bike x 10 calories
Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk)
5 rounds
14:25

2 sets of 15 Reverse Hypers 120#
Couch Stretch
1 ring muscle ups
Frog stretch
Ice Barrel 55ยบ 5 minutes

Tim Babcock 06-29-2023 09:10 AM

Re: The Shed 'O Pain
 
Wednesday, 6/28/23
20 problems
Worked in:
5 sets of 3 dips
5 sets of 10 second 2-finger holds
5 sets of 10 pronators each arm
5 sets of 20 flexbar wrist extensions
3 sets of 15 reverse hypers 120#

Thursday, 6/29/23
WARM UPS
Lock 3 Shoulder Routine
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 8/4ea
Hip Internal Rotation Twists 10 each side
Monster Walks
Thoracic Spine Extension with Foam Roller
Banded Ankle MOB
Spiderman Lunge: 4ea
Toe Touch Squat to Stand: 8

5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 30, 40#
Neutral Grip Pull ups x 5 reps 0, 10, 20#
KB Arm Bars 5 reps each side 35, 44, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 Pronators
3 rounds
Worked in 5 sets of TrapBar Deadlift x 2 reps 225#

6 sets of:
Goblet Squats x 4 reps 53, 62, 70#
60 seconds
KB Press x 4 reps each arm 35#
60 seconds
TRX Rows x 4 reps +25#
60 seconds

Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk)
5 rounds
7:30

Worked in 5 sets of TrapBar Deadlift x 2 reps 225#
2 sets of 15 Reverse Hypers 120#
1 ring muscle up
Couch Stretch
Frog stretch
Ice Barrel 3 minute 50?

Tim Babcock 07-02-2023 08:20 AM

Re: The Shed 'O Pain
 
Friday, June 30, 2023
Climbed at Rock Mill with Kent.

Saturday, July 1, 2023
Zone 2 IC4 Bike Workout 45 minutes
Ice Barrel 3 minutes 50 degrees

Sunday, July 2, 2023
WARM UPS
Lock 3 Shoulder Routine
Heel Sit Neck Nods + Turns: 8/4ea
Hip Internal Rotation Twists 10 each side
Monster Walks
Thoracic Spine Extension with Foam Roller
Banded Ankle MOB
Spiderman Lunge: 4ea
Toe Touch Squat to Stand: 8

5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 30, 40#
Neutral Grip Pull ups x 5 reps 0, 10, 20#
Arm Bars x 5 reps each side 35, 44, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 Pronators
3 rounds

3 sets of:
Skater Squats x 8 reps -20, -10, 0#
60 seconds
BOSU Ball KB Bench Press x 8 reps 53s
60 seconds
Neutral Grip Pull Ups x 8 reps

Rogue Echo Bike
10 calories :35
20 calories 2:41
30 calories 5:40
20 calories 7:58
10 calories 9:32
1 minute between efforts

2 sets of 15 Reverse Hypers 120#
Couch Stretch
1 ring muscle ups
Frog stretch
Ice Barrel 57? 3 minutes

Tim Babcock 07-04-2023 09:23 AM

Re: The Shed 'O Pain
 
Monday, July 3, 2023
Zone 2 IC4 Bike Workout 45 minutes
Couch Stretch
Deep Squat Hold
Ice Barrel 5 minutes 59 degrees

Tuesday. July 4, 2023
WARM UPS
Lock 3 Shoulder Routine
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 8/4ea
Hip Internal Rotation Twists 10 each side
Monster Walks
Thoracic Spine Extension with Foam Roller
Banded Ankle MOB
Spiderman Lunge: 4ea
Toe Touch Squat to Stand: 8

Turkish Get Ups
3, 2, 1 each arm @ 35, 53, & 70#

30 Minute EMOM
10 KB Swings 70#
3 dips
VMO Goblet Squat x 5 reps 60#
2 rope ascents 15?
50 single unders
6 ab wheel roll outs
5 rounds

Couch Stretch
Frog stretch
2 sets of 15 Reverse Hypers 120#
3 ring muscle ups
Ice barrel 5 minutes 59 degrees

Tim Babcock 07-09-2023 10:08 AM

Re: The Shed 'O Pain
 
Wednesday, 7/5/23
Bouldered at Rock Mill with Kent. Good day.
3.33 mile walk later.
Drank too much at the Mexican restaurant.

Thursday, 7/6/23
WARM UPS
Lock 3 Shoulder Routine
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 8/4ea
Hip Internal Rotation Twists 10 each side
Monster Walks
Thoracic Spine Extension with Foam Roller
Banded Ankle MOB
Spiderman Lunge: 4ea
Toe Touch Squat to Stand: 8

5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 30, 40#
Neutral Grip Pull ups x 5 reps 0, 10, 20#
KB Windmills 5 reps each side 35#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 Pronators
3 rounds

4 sets of:
Rear foot elevated split squat x 6 reps 35#
60 seconds
KB Press x 6 reps each arm 35#
60 seconds
TRX Rows x 6 reps +25#
60 seconds

Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk)
Farmer?s Carry 2-44# KBs
5 rounds
12:57

2 sets of 15 Reverse Hypers 120#
3 ring muscle ups
Couch Stretch
Frog stretch
Ice Barrel 5 minutes 58 degrees

Friday July 7, 2023
WARM UPS
Lock 3 Shoulder Routine
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 8/4ea
Hip Internal Rotation Twists 10 each side
Monster Walks
Thoracic Spine Extension with Foam Roller
Banded Ankle MOB
Spiderman Lunge: 4ea
Toe Touch Squat to Stand: 8

Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk)
5 rounds
7:56

Zone 2 IC4 Bike Workout 45 minutes
Couch Stretch
Frog Stretch
Deep Squat Hold
Ice Barrel 5 minutes 59 degrees

Saturday-July 8, 2023
Climbed with Kent at Shaker Rocks.
Did some top roping and leading and finished with 30 minutes of bouldering.
1.5 mile walk later.

Sunday, July 9, 2023
WARM UPS
Lock 3 Shoulder Routine
Heel Sit Neck Nods + Turns: 8/4ea
Hip Internal Rotation Twists 10 each side
Monster Walks
Thoracic Spine Extension with Foam Roller
Banded Ankle MOB
Spiderman Lunge: 4ea
Toe Touch Squat to Stand: 8

5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 40, 60#
Neutral Grip Pull ups x 5 reps 0, 10, 20#
Arm Bars x 5 reps each side 35, 44, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 Pronators
3 rounds

2-3-5-2-3-5-2-3
Front Squat 75#
One armed KB BOSU Ball Bench Press 53#
Ring Pull Ups 20, 10, 0#

Rogue Echo Bike x 10 calories
Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk)
5 rounds
14:00

Couch Stretch
Frog stretch
2 sets of 15 Reverse Hypers 120#
Banded Forearm Stretch
Ice barrel 5 minutes 55 degrees

Tim Babcock 07-11-2023 08:30 AM

Re: The Shed 'O Pain
 
July 10, 2023
WARM UPS
Lock 3 Shoulder Routine
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 8/4ea
Hip Internal Rotation Twists 10 each side
Monster Walks
Thoracic Spine Extension with Foam Roller
Banded Ankle MOB
Spiderman Lunge: 4ea
Toe Touch Squat to Stand: 8

Zone 2 IC4 Bike Workout 45 minutes

Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk)
5 rounds
8:00

Couch Stretch
Frog stretch
Deep Squat Hole

Ice Barrel 5 minutes 55 degrees

July 11, 2023
WARM UPS
Lock 3 Shoulder Routine
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 8/4ea
Hip Internal Rotation Twists 10 each side
Monster Walks
Thoracic Spine Extension with Foam Roller
Banded Ankle MOB
Spiderman Lunge: 4ea
Toe Touch Squat to Stand: 8

Turkish Get Ups
3, 2, 1 each arm @ 35, 53, @ 70#

30 Minute EMOM
10 KB Swings 70#
15 push ups
10 alt reverse lunges 2-25# DBs
2 rope ascents 15?
50 single unders
8 ab wheel roll outs
5 rounds

Couch Stretch
Frog stretch
2 sets of 15 Reverse Hypers 120#
2 ring muscle ups
Ice barrel 5 minutes 56 degrees

Tim Babcock 07-24-2023 06:00 PM

Re: The Shed 'O Pain
 
Tuesday, July 18, 2023
Lander, Wyoming-Elemental Fitness
?Getting Back After It?
I?ve been under the weather for the past week or so. I?ve been tested for Covid, Flu, and RSV. All were negative. Maybe it is just a bad cold. I?ve been taking Tylenol and Aleve. Maybe I?m getting better. Anyway I was able to get in an okay workout.

WARM UPS
Lock 3 Shoulder Routine
Heel Sit Neck Nods + Turns: 8/4ea
Hip Internal Rotation Twists 10 each side
Thoracic Spine Extension with Foam Roller
Banded Ankle MOB
Spiderman Lunge: 4ea
Toe Touch Squat to Stand: 8

5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 35, 45#
Neutral Grip Pull ups x 5 reps 0, 10, 20#
KB Windmills 5 reps each side 35#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 Pronators
3 rounds

3 sets of:
Goblet Squat x 8 reps 60# DB
60 seconds
DB Bench Press x 8 reps 45, 45, 50#
0 seconds
Cable Rows x 8 reps
60 seconds

Bouldered for an hour or so. Did a few good problems.

Thursday, July 20, 2023
Lander, Wyoming-Elemental Fitness

Lock 3 Shoulder Routine
Heel Sit Neck Nods + Turns: 8/4ea
Hip Internal Rotation Twists 10 each side
Thoracic Spine Extension with Foam Roller
Banded Ankle MOB
Spiderman Lunge: 4ea
Toe Touch Squat to Stand: 8

5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 35, 45#
Neutral Grip Pull ups x 5 reps
KB Windmills 5 reps each side 35#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 Pronators
3 rounds

5 sets of:
Alt Reverse Lunge x 5 reps 40, 50, 60 2-DBs
60 seconds
Dips x 5 reps
60 seconds
Neutral Grip Pull Ups x 5 reps
60 seconds

Bouldered on a Grasshopper Board for an hour or so.
Started easy and worked my up to V5. I did 3 V5s. Started to work my way back down to V0 but got kicked out of the room because they were have a ?group class.? Let it go, Tim. Let it go.
I liked the Grasshopper Board. It seemed to be less stressful on my fingers than other system boards I have used. It was fun.

I seem to be feeling better. I hope. I?m slowly weaning myself off of Tylenol and Aleve.

July 24, 2023
Back at home. Still not feeling 100%.

Lock 3 Shoulder Routine
Heel Sit Neck Nods + Turns: 8/4ea
Hip Internal Rotation Twists 10 each side
Thoracic Spine Extension with Foam Roller
Banded Ankle MOB
Spiderman Lunge: 4ea
Toe Touch Squat to Stand: 8

5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 30, 40#
Neutral Grip Pull ups x 5 reps 0., 10, 20#
KB Windmills 5 reps each side 35#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 Pronators
3 rounds

4 sets of:
Leg Extensions x 12 reps
60 seconds
KB Press x 6 reps 35#
60 seconds

Torque Fitness M1 Sled (Forward length of sidewalk + Backwards length of sidewalk)
5 rounds
8:30

2 sets of 15 Reverse Hypers 120#
Couch Stretch
Frog stretch

1.25 mile walk later in evening.


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